4 Tips To Get Rid Of Panic Attacks For Good
If you’ve never had a panic attack, consider yourself fortunate. It’s a terrifying and debilitating experience that’s almost impossible to fully grasp unless you’ve been through it yourself. Logically, you might know you’re not dying, but every fiber of your body screams otherwise.
The physical sensations alone can be so intense that many people end up in the emergency room, convinced they’re experiencing a life-threatening event. It’s a state of feeling utterly unsafe and out of control in your own body.
As a therapist, I’ve worked with clients experiencing panic disorder for years, but it wasn’t until I developed it myself that I truly understood the sheer grip of terror these episodes bring. Here’s the good news: panic attacks are not dangerous, even if they feel unbearable.
What Are the Symptoms of a Panic Attack?
Panic attack symptoms can include:
Sudden feelings of terror that seem to come out of nowhere
A sense of impending doom or the belief you’re dying, going crazy, or losing control
Racing heart or chest pain/pressure
Shortness of breath, choking, or a feeling of being smothered
A sense of unreality (feeling detached from yourself or surroundings)
Weakness, dizziness, or faintness
Shakiness, tingling, or numbness in the hands or feet
Sweating or chills
Nausea
These attacks are typically brief, lasting 5–20 minutes, but they leave you drained, exhausted, and often desperate to avoid experiencing another one.
(Click here to learn the difference between Anxiety and Panic Attacks)
Are Panic Attacks Dangerous?
The reassuring truth is that panic attacks aren’t dangerous. While they may feel overwhelming, they can’t harm you physically. Understanding this fact is a crucial step in reducing their frequency and intensity.
A panic attack is essentially a false alarm—your brain mistakenly believes you’re in danger and sends your body into high alert. But since there’s no actual threat, your mind scrambles to make sense of the sensations, often concluding something catastrophic must be happening.
Once you recognize that you’re experiencing a panic attack—and not dying or losing your mind—you can begin your journey toward freedom.
Effective Panic Attack Treatments
Many strategies claim to stop panic attacks, but not all are equally effective, and some can even make things worse. Common recommendations include deep breathing, relaxation techniques, ice water immersion, sour candy, and medication. While these can provide temporary relief, they often reinforce the belief that panic sensations are intolerable, which perpetuates the cycle.
In my professional and personal experience, Exposure Response Prevention (ERP) is the most effective tool for long-term freedom from panic attacks. ERP retrains your brain to understand that these sensations aren’t dangerous and that you can tolerate discomfort.
“Don’t assume I’m weak because I have panic attacks. You’ll never know the amount of strength it takes to face the world every day.”
Tip #1:
Avoiding Discomfort Makes It Worse
Since panic attacks aren’t harmful, your body needs to learn that these uncomfortable sensations are safe. The only way to teach your brain this truth is to face and feel the discomfort.
In ERP therapy, we create a list of anxiety triggers and label them with a distress rating. Gradually, you’ll confront these sensations or triggers, starting with the least distressing and moving up. With practice, you’ll learn not only to tolerate discomfort but to welcome it as a step toward freedom. Your brain will realize that these feelings aren’t dangerous, allowing you to break free from the cycle of fear.
Tip #2:
Stop Fighting It
Resisting a panic attack only makes it worse. You can’t force it to stop, and trying to control it often leads to more anxiety. Instead, think of a panic attack as a wave—let it come, let it wash over you, and know it will recede.
Since panic attacks are not dangerous, you’re safe to let them run their course. Picture the sensations as an annoying but harmless neighbor who drops by uninvited. You can even name your panic—something silly or disarming. Instead of resisting, adopt a “bring it on” attitude. This mindset allows you to face the discomfort head-on and teaches your brain that you’re capable of handling it.
Tip #3:
Talk to Your Doctor
It’s important to discuss panic attacks with your doctor. They can help rule out underlying medical causes, such as thyroid issues or side effects from medication. Additionally, your doctor may prescribe medication to help manage symptoms.
You don’t have to take medication to overcome panic attacks, but it can be a helpful tool, especially early on. If your goal is to wean off medication eventually, you can work with your doctor and therapist to create a plan.
Tip #4:
Work with a Therapist
A therapist can provide clarity and guidance. Sometimes, what feels like a panic attack may be something else entirely. A trained professional can help you identify the root cause of your symptoms and develop an effective treatment plan.
ERP therapy, in particular, is best done with the support of a licensed therapist. They’ll ensure you address your panic attacks safely and effectively, while also helping you avoid common pitfalls. With their guidance, you’ll gain the skills and confidence to reclaim your life.
Final Thoughts
Panic attacks may feel like the end of the world, but they’re not. With the right tools and support, you can break free from their grip and regain control of your life. Remember, you’re not alone—and you’re stronger than your fear.
Disclaimer: The information provided in this blog post is for educational and informational purposes only. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your therapist or other qualified healthcare provider with any questions you may have regarding a medical or mental health condition. Never disregard professional advice or delay in seeking it because of something you have read in this blog post. The author and publisher of this post are not responsible for any actions or inaction you may take based on the information presented in this post.
